Yoga, an ancient practice originating in India, has become a popular form of exercise and meditation worldwide. The practice of yoga involves various physical postures, breathing techniques, and meditation to promote physical, mental, and spiritual well-being. There are numerous yoga asanas, or poses, that can be practiced to achieve these benefits. In this article, we will provide a comprehensive list of 84 yoga asanas, along with their benefits, and guide you on how to incorporate them into your practice.
These postures integrate full-body strength or provide essential rest. Foundational arm balance. Astavakrasana (Eight-Angle Pose): Asymmetrical arm balance.
Keep your spine long and extended. In forward bends, hinge from the hips rather than rounding the lower back. 84 yoga asanas list
These postures are designed to steady the body and calm the mind. They are the foundation for Pranayama and meditation.
Calms the brain and stretches the entire back body. Yoga, an ancient practice originating in India, has
Inversions reverse the effects of gravity, improving lymphatic drainage and circulation, while reclining poses restore the body. (Headstand) Sarvangasana (Shoulder Stand) Halasana (Plow Pose) Viparita Karani (Legs-Up-The-Wall Pose) Pincha Mayurasana (Feathered Peacock Pose / Forearm Stand) Adho Mukha Vrksasana (Handstand) Karnapidasana (Ear-Pressure Pose)
: Known as the "King of Asanas" [1, 8].
, who is said to have identified 84 root postures from millions of living beings. While historical texts like the Hatha Ratnavali and Gheranda Samhita reference this number, modern practitioners often follow specific 84-pose sequences designed to build physical strength and spiritual clarity.
The following list synthesizes the classical 32 poses from the Gheranda Samhita alongside the iconic physical postures popularized by modern Hatha lineages (such as the Ghosh and Bishnu Charan Ghosh tradition) to form a comprehensive list of 84 asanas. Meditative & Seated Postures (1–15) (Lotus Pose) Siddhasana (Accomplished / Perfect Pose) Svastikasana (Auspicious Pose) Sukhasana (Easy Pose) Vajrasana (Thunderbolt Pose) Bhadrasana (Gracious Pose) Veerasana (Hero Pose) Simhasana (Lion Pose) Gomukhasana (Cow Face Pose) Gorakshasana (Cowherd Pose) Guptasana (Secret Pose) Muktasanan (Liberation Pose) Khemukasana (Closed Lotus variant) Samasana (Symmetrical Pose) Virasana (Warrior Seated Pose) Standing & Balancing Postures (16–30) Tadasana (Mountain Pose) Utkatasana (Awkward / Chair Pose) Pada Hastasana (Hands to Feet Pose) Trikonasana (Triangle Pose) Dandayamana Bharmanasana (Balancing Table Pose) Garudasana (Eagle Pose) Dandayamana Dhanurasana (Standing Bow Pulling Pose) Tuladandasana (Balancing Stick Pose) Natarajasana (King of the Dance Pose) Vrikshasana (Tree Pose) In this article, we will provide a comprehensive
In Hatha Yoga texts like the Gheranda Samhita and the Hatha Yoga Pradipika , it is written that there are as many asanas as there are living creatures—8.4 million in total. Lord Shiva selected the top 84 to help humans transcend physical limitations.